Like a true ARCFit athlete, Kelly T. was ready to throw down anytime and anywhere.  Jeans and flip-flops could not slow her down on the 30 second sprint row for calories at the NorCal Regionals in Santa Clara yesterday.  Way to go girl!

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Today’s Schedule:

9:00, 10:00 am- Regular group classes
11:00 am- Free intro workout; open gym

Partner WOD:

3 rounds for time

100 double-unders
75 squats
50 push-press (95/65)
25 sdlp (95/65)

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Nighttime fast may top calorie counting, study finds 

He may leave his bowl of oatmeal on the gym floor, but Ali sure can leap! Just ask Neva...

Today’s Schedule:

9:00 & 10:00 am- Regular Group Class
11:00 am- Open Gym

Today’s WOD

In team’s of two, complete the following:

4 rounds of

Run 400 m*
50 squats

Then

200 m overhead walking lunges*

Then

100 box jumps* (24/20)

*For the entire workout your team will be required to carry one bumper plate (45/25) which must not touch the ground at any time (25 burpee penalty). Partners will run together while carrying the plate but only one person may be working at a time during the squats, lunges and box jumps. The plate must be held by the teammate doing the squats and the overhead walking lunges. The box jumps can be done while the resting partner holds the bumper. 3, 2, 1…is that burning flesh I smell?

Heads up for all you pm-ers,

If you haven’t noticed, summer is here and the box has been a touch warmer than what many of us are used to. Since it looks like the warm weather is here to stay, try get plenty of water long before you get to the gym. It’s easy to forget to stay hydrated towards the end of a busy day, but in order for you to safely get the most from you for your efforts be sure to put down a solid amount of H2O before you are thirsty!

Now I’m beat, will someone please think of a witty caption for Kevin’s graceful demonstration above?

- Mesh

Today’s WOD

A

Bench Press: 5,5,5,5,5
Front Squat: 3,3,3
Back Squat: 3,3,3
*try to finish the squats 5lbs heavier then on Monday

Optional: 100m overhead walking lunges (45/35)

B

Spend 15 minutes practicing rope climbs or rope climb progressions

Then

21-15-15
DB thrusters (35/25)
Knees to elbows
*finish each round with 20 double unders or 60 singles

Today’s WOD

Workout A

50 squats
50 pull-ups
50 knees to elbows
5 HSPU
50 sit-ups
5 HSPU
50 pull-ups
50 squats

Workout B

Overhead Squat: 5 x 5

Then:

21-15-9

Hang Power Clean (95/65)
Box Jumps (24/20)

File this under “What’s Your Excuse”: Watch 

Today’s WOD

Workout A:

Clean: 2-2-2-2-2-2
Jerk: 2-2-2-2-2-2

Then: “Isabel”

30 snatches for time (135/95)

Workout B:

10x max pull-up hold

Then

Tabata the following:

KB swings (53/35)
Squats
Push-Ups
Hollow Rocks

Our friends at South Tahoe CrossFit  will be hosting their Fittest of the Sierras competition again this year on Saturday, June 16th.  This year’s event will be Rx’d workouts only.  We had a blast competing up in the mountains last years, and can’t wait to do it again!  I’ll let everyone know when registration opens.

Stop making excuses and use Robb’s help to get things started in the right direction: The Paleo Solution Quick Start – Robb Wolf

ARCFit Orange Crush at the Sactown Throwdown

Bear crawling...

Today’s Schedule:

Group Classes: 9:00, 10:00 am
On-Ramp: 11:00 am
Sactown Throwdown Tryouts: 1:00 pm

If you’re coming to tryouts we will get going as close to 1:00 pm as possible. That means get yourself in a little early and get properly warmed up.  For those not trying out, you’re welcome to come down and cheer them on and have a cold beverage.

Today’s WOD:

In team’s of 4/5, complete the following any way you can:

5000 m row
400 squats
300 kettlebell swings (53/35)
200 push-ups
100 sit-ups

Coach Elijah spent the holidays in Colorado and got in a few WODs at Pike's Peak CrossFit. One of those WODs included a 1000m run in a foot of snow!

Workout A

Back Squat: 5-5-max reps
Shoulder Press: 5-5-max reps

Then: 20 skin the cats
Then: 10 wall balls on the minute for 10 minutes

Workout B

“Angie”

100 pull-ups
100 push-ups
100 sit-ups
100 squats

So for those of you who were not around last week because of the holidays, we’ve switched things up a bit with our programming. Mesh is experimenting with programming two workouts for each class, one that has a greater strength bias (A), and the other that would be considered more traditional CrossFit (B).

You may choose either Workout A or B, but not both. We ask that you stick with either the A or B for at least a 4 week cycle and don’t flip flop between the two. People choosing Workout A should be very experienced in all of the major lifts and, with few exceptions, have been training at our box for a minimum of 6 months. We are encouraging some of our top level athletes who wish to compete in CrossFit competitions to choose program A. Most of you will fall into the Workout B group which will allow you to continue to improve your work capacity and become more proficient at the fundamental movements found in CrossFit. If you’re not sure which plan to try, please email me or ask a coach in the box.

Again, this is being done on a trial basis and we encourage your feedback. So far, we’ve received nothing but positive comments but we are open to any and all suggestions.

For those of you interested in trying out for one of the three teams (expert, novice or masters) we will be sending to the Sac-Town Throwdown in February, please make sure your name is up on the whiteboard. I will be sending out more info on the tryout process later this week.

Our next On-Ramp class begins Tuesday, January 3rd at 7:00 pm. We still have a couple of spots open if you know somebody who might be interested, have them email me ASAP.

Maggie, Javier, Jackie, John and Dustin

Congrats to our December On-Ramp class that graduated to the big leagues this week.  Please make sure to introduce yourself to these newbies and make them feel welcome in the box!

Today’s WOD:

Back Squat: 5-5-5-3-3

Weighted Pull-Up: 3-3-3-3-3

Then,

Tabata: push-ups, sit-ups, air squats*
*total the lowest number for each exercise for a final score

Optional: 2 minute L-sit

Annie Thorisdotter and Kristan Clevar have battled for the title of Fittest Woman on Earth the past two years.  Here Iceland Annie talks about their competitive relationship:  ”Annie on Kristan” – video [wmv] [mov]

Kelly shows off her true grit.

Today’s WOD:

“Cindy”

AMRAP in 20 minutes

5 pull-ups
10 push-ups
15 squats

Benchmark WOD to kick your weekend off right.

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Boston forwarded me this excellent T Nation article by Dan John on weighted carries: T NATION | The Secret of Loaded Carries

Active rest day: Kat and Mel (W.O.) on a 3 mile run between rain storms yesterday.

Today’s WOD:

Make 2 attempts at your fastest 400 m run*

*rest as needed between attempts

Then complete the following,

AMRAP 3 Minutes

3 Power Cleans @ 155/115
6 Push Ups
9 Air Squats/9 Ring Dips*

4 Rounds total, rest 1 minute between rounds

*Even rounds perform air squats, odd rounds perform ring dips

Our Thanksgiving week schedule is as follows:

Thanksgiving Day (11/24)- Closed (Run to Feed the Hungry)
Friday (11/25)-9:00 am, 10:00 am, 4:00 pm, 5:00 pm, 6:00 pm, 7:00 pm
Saturday (11/26)- 9:00 am, 10:00 am, 11:00 am (open gym)